Comparing Nutrients in 5 ounces Canned Asparagus VS Boiled Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Canned Asparagus	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	4.7% 6.12g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	3.8% 2.76g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	5.47% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	18% 72.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	52% 46.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	5.2% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.4% 2.6mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	5.3% 0.12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.7% 61mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	27% 407mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Boiled Balsam-pear , Pods per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Asparagus versus 5 oz of Boiled Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Asparagus vs Boiled Balsam-pear , Pods:

• 5 ounces of Canned Asparagus have 6.8 times more Vitamin A, 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9, 8.7 times more Vitamin E and 8.6 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 5 oz of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Vitamin B5 and 1.8 times more Vitamin C than Canned Asparagus Solids.
• Both Canned Asparagus and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Canned Asparagus Solids as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Asparagus vs Boiled Balsam-pear , Pods:

• 5 ounces of Canned Asparagus have 2.9 times more Copper, 4.8 times more Iron, 2 times more Manganese, 8.5 times more Selenium and 47.8 times more Sodium than Boiled Balsam-pear , Pods.
• While 5 oz of Boiled and Drained Balsam-pear , Pods contain 1.6 times more Magnesium, 1.9 times more Potassium and 1.9 times more Zinc than Canned Asparagus Solids.
• Both Canned Asparagus and Boiled Balsam-pear , Pods contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium
• Both Canned Asparagus Solids as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Asparagus have 2.5 times more Protein than Boiled Balsam-pear , Pods.
• While 5 oz of Boiled and Drained Balsam-pear , Pods contain 1.8 times more Carbohydrate and 1.8 times more Sugars than Canned Asparagus Solids.
• Both Canned Asparagus and Boiled Balsam-pear , Pods offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Asparagus provide inadequate amounts of Carbohydrate
• 5 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Protein
• Both Canned Asparagus Solids as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.